Salt to Sodium Calculator
Sodium Intake Information
The recommended daily intake of sodium for adults is less than 2,300 mg per day. For reference:
- 1/4 teaspoon salt = 575 mg sodium
- 1/2 teaspoon salt = 1,150 mg sodium
- 3/4 teaspoon salt = 1,725 mg sodium
- 1 teaspoon salt = 2,300 mg sodium
Here’s a comprehensive table to help you convert between salt and sodium, along with key information you need to know:
| Salt (g) | Sodium (mg) | Teaspoons of Salt | Notes |
|---|---|---|---|
| 0.25 | 100 | 1/20 | |
| 0.5 | 200 | 1/10 | |
| 1.25 | 500 | 1/4 | |
| 2.5 | 1000 | 1/2 | Half of recommended daily maximum |
| 5 | 2000 | 1 | Recommended daily maximum |
| 6 | 2400 | 1 1/5 | Upper limit of RDI |
| 10 | 4000 | 2 | |
| 12 | 4800 | 2 1/2 | Average intake (upper end) |
Key Information:
- Conversion Formula:
- To convert salt to sodium: Divide grams of salt by 2.5
- To convert sodium to salt: Multiply milligrams of sodium by 2.5, then divide by 1000
- Recommended Daily Intake:
- Aim for less than 2000 mg of sodium (5 g of salt) per day
- Ideal intake is less than 1600 mg of sodium per day
- Label Reading:
- Low sodium: Less than 140 mg per serving
- High sodium: More than 400 mg per serving
- Tips for Reducing Sodium Intake:
- Choose fresh or frozen vegetables over canned
- Read food labels and choose low-sodium options
- Use herbs and spices instead of salt for flavoring
- Limit processed and restaurant foods
- Health Impact:
- High sodium intake can lead to high blood pressure
- Reducing sodium can help prevent heart disease and stroke
- Common High-Sodium Foods:
- Processed meats (bacon, ham, sausage)
- Canned soups and vegetables
- Cheese and dairy products
- Condiments and sauces
- Fast food and restaurant meals
Remember, while sodium is essential for bodily functions, most people consume far more than necessary. Being aware of sodium content in foods and making conscious choices can help maintain a healthy balance